Esta Morenikeji, Author at ZONE FITNESS | Page 3 of 4

All Posts by Esta Morenikeji

how to turn a negative experience

How To Turn A Negative Experience Into An Advantage

Our experiences influence our beliefs. That is why one negative experience can shape your perceptions about a thing forever. Let me illustrate by sharing a personal story.

I had a terrible experience with a particular fish when I was about 12 years old. I can’t remember the name of the fish again, but I had a horrible stomach upset after eating that fish, the pain was so bad it scared me from eating fresh fish.

Before that experience, I could eat any fish whichever way my mother cooked it. But after that one experience, I stayed away from fresh fish.

Don’t allow a negative experience from the past prevent you from trying new things

My childhood experience with fresh fish is an example of how just one unpleasant experience can create fear in us and stop us from trying new experiences. If your past experiences with weight loss programmes have not been very positive, they will influence your perceptions about nutrition and fitness, and if you have had positive experiences with weight loss programmes, they will reinforce your commitment to nutrition and fitness.

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4 you don't need exercise

You Don’t Need Exercise To Lose Weight

Truth moment…You don’t need exercise to lose weight!

When some people think of exercise, the first thing that comes to their minds is weight loss. Somehow they have come to believe that exercise is something you do when you want to lose weight.

Exercise is not what you do to lose weight; it is what you do to get fit and stay fit. Your figure (slim or robust) can be nature’s gift to you, but no one can get fit unless they exercise regularly. Fitness is not a gift of nature.  It is a reward of nurture.

You don’t need exercise to lose weight

You may have heard this before, “you don’t need to exercise to lose weight!” The statement is true. You don’t need to exercise to lose weight because there are one thousand and one things you can do to lose weight and exercise is just one of them. But, there is a big difference between being fit and being thin. Physical fitness is not about being thin; it is about how well your body can move and function.

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7 Food temptations

How To Overcome Food Temptations

You see a picture of what you desire your body to look, and the first thing that comes to your mind is, “this could be me, but my relationship with food is sabotaging my effort.”

Everyone faces food temptations. Once in a while, a healthy eater will find herself faced with bad food choices.  Some people believe that fitness/health coaches have superhuman powers that keep them immune to food temptations. They assume we eat perfect 100% of the time. That assumption is far from the truth. It happens to all of us.

For most people, exercising 4-6 days a week is not a challenge. In fact, some of us can work out for Africa. But as the saying goes “you cannot out-exercise a bad diet.”

You can live in the gym if we like, but if you keep falling flat on the food side of the equation, it’s going to be hard to reach your weight loss goal.

How To Overcome Food Temptations

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Weight loss equation

This May Be The Reason You Are Not Losing Weight -Part 2

Exercise is just one part of the weight loss equation. What you eat and how much you eat are important too.

Consider this typical scenario: you got serious with exercise because they told you it would help you lose weight. But after 30 days of continuous, and sometimes gruelling workouts, you haven’t noticed any change. In fact, the scale has just shown that you have added some kilos.

In part one of this series, I explained what you should do to maximise the benefits you get from your exercise program. In this concluding part, we will look at the food part of the weight loss equation because this is where many people get it wrong.

Let’s dive into it!

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Reason you are not losing weight

This May Be The Reason You Are Not Losing Weight

Not losing weight at the rate you have expected can be discouraging. You are exercising and eating right (at least to the best of your knowledge), but the scale isn’t moving. Or worse still, the number on the scale is going up. Why are you gaining weight instead of losing weight? Why is your effort not yielding results?  Should you continue with the “eat less, move more” advice?

I have mentioned this in some of my posts but I think it’s worth mentioning again, the fact that you exercise doesn’t mean you’re going to lose weight. Think about it, if losing weight is only as a result of exercise training, then many elite athletes should be underweight.

A lot of people who are trying to lose weight are not getting the energy balance equation right. Some people think they don’t eat much, but when you sit down to evaluate their eating habits, you will realise they are eating more than they think.

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7 Habits Of Successful Losers

Which habits do successful weight losers have in common and what can the rest of us learn from their them? I this post, I will teach you how to imitate the habits of successful weight losers.

Your Habits Determine Your Results

You may have asked yourself any of the following questions before, “if losing weight is not rocket science, why does it seem hard? Why is it so easy to add on the kgs and so difficult to lose them? Why is it difficult for some to lose and maintain weight, and easy for others to get results?”

The answer boils down to one single word: habits! Our habits make us who we are. Our daily habits are what shapes our future.

One good thing about habits is the fact that they can be learned and they can also be unlearned. It is, therefore, correct to say, if we can identify and learn the habits that make people successful, then we can also get the results they are getting.

The Seven Habits Researchers Have Identified In Successful Losers

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Reach Your Weight loss goal

How To Reach Your Weight Loss Goal

Arriving at our destinations in life requires that we know exactly where we are going. That is why experts always advise us to set goals.

Goals are like a compass; they point us in the direction we need to go. Our goals inform our actions and determine our associations. But as important as having a goal is, it can also become a trap if the goal is too intimidating and seems far out of our reach.

When it comes to reaching your weight loss goal, you have to be willing to take baby steps. Many of us want to make giant strides, but life’s successes are in the small victories we win daily.

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5 Habits You Must Ditch

5 Habits You Must Ditch If You Want To Lose Weight

Someone might have told you that losing is hard. Or you have discovered the “hardness” by yourself.
Well, losing weight may not be easy, but it’s not as hard as you may think. Just like success in any life’s endeavours requires us to let go of habits that hold us back, there are habits we must ditch if we want to succeed at weight loss.

Below are some of the habits you must ditch if you are serious about losing weight.

1. Sedentary lifestyle

Sedentary lifestyle, according to the American College of Sports Medicine (ACSM), is “not participating in at least 30 minutes of moderate-intensity physical activity on at least three days of the week for at least three months”.
Through movement, we gain freedom. Through movement, we burn calories and get healthier.

Pro Tip: Look for opportunities to move more throughout the day to increase your daily total energy expenditure. You can lose weight by increasing your activity of daily living.

2. Snacking on high-calorie foods

You’re on the road, and you are hungry. So you decide to eat roasted plantain and groundnuts (peanuts) to hold your stomach till you get home. After all, roasted plantain and groundnuts are fitfam compliant foods.

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3 Types Of Naysayers You Will Meet On Your Fitness Journey

Naysayers according to, are those who habitually expresses negative or pessimistic views: Despite a general feeling that things were going well, a few naysayers tried to cast gloom.

You are excited about your new lifestyle, and you think the people who are close to you would be excited too, but to your surprise, they are not. Well, maybe they are not excited because they have seen you tried and failed so many times. And they are not convinced it’s going to be any different this time. In their minds, they are saying “Na today? She will soon get tired.”

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4 Cut Calories

7 Ways To Cut Calories And Still Feel Full

Is it possible to cut calories and still fill full? The answer is yes! In this article, I’ll show you seven ways you can cut your calories and still fill full.

You have heard or read it before, “eighty percent of your weight loss success will come from what you eat.”

Many of us know that if we can get our food right, we can get our weight right. But for some reason, food remains a real challenge.

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